Food Health 101

The basics on ‘healthy’ lifestyle.

It’s not a diet!

♦  No “processed” food:What does this Mean? It means yes, you need to read all the ingredients – the less of them to read, the better!!

• No “low fat” or “diet”  products” – including dressings, oils, breakfast cereals, maple syrup, etc – If it says ‘low fat’ or ‘sugar free’ put it back!!! Food in it’s natural state hasnt had the fat removed, or sugar removed. Would you buy an apple that said ‘sugar free’ – NO (god I hope not or we’ve got a lonnnng way to go!!)!!
• What about deli meat? One of my favorites!!! If you must buy deli meat (and I must!!), ensure that is does not have nitrates or fillers (Applegate or Whole Foods brands are good) – Depending on where you are, your local grocer or healthfood store may have a local option – but ask them to read the ingredients!
• Use good nut/legume butters (almond, cashew or walnut butter is good!!) – I mix ‘just great stuff’ organic peanut butter powder with almond butter or ‘Nuttzo’ – you could get both @ Vitcost, or whole foods – both are pretty expensive, but I really use them a ton
• If you must do gluten – No white flour.
• No artificial sweeteners – use honey, maple syrup (real syrup), or agave or coconut nectar
• Don’t use margarine  – use real olive oil or coconut oil or Ghee.
• Look for fillers like xantham gum, or ’emulsifiers’

♦  Fats are good:  All the things you were told are bad because they are high in fat ARE GOOD!!!!

• Oils: Olive oils, coconut oil, flax seed oil
• Nuts/Legumes and butters
• Omega 3 fatty oils – Like Salmon, Herring, Chia Seeds, Hemp

♦  Day tips: Healthy habits and approach to feeling your best and keeping energy up for all the fun adventures!! 

• Eat frequent small meals (small healthy meals) through out the day  Not just one or 2 big meals
• Drink LOTS of water (add lemon or coconut aminos)
• First thing in the morning, drink warm water and lemon and add splash of apple cider vinegar!!!!

♦  Have on hands: Constant go-to’s, these are what you should have in the house ALL the time

• broccoli – Org
• kale – Org
• olive oil- Org
• avocado
• Trader Joe’s cold smoked mustard peppercorn salmon – WILD
• celery- Org
• grapefruit- Org
• apples- Org
• lemons- Org
• mixed greens/spinach salad- Org
• sweet taters
• carrots- Org
• eggs – organic/free range
• almond butter ( try to get one without sugar added or palm oil added) – WF has their brand that isnt that expensive  – OR – get the nuttzo with mixed nut blend
• hummus – Org (get one without the added fillers like xantham gum)
• ketchup/mustard – (I actually dip my veggies in this – WF brand organic is cheapest on both)
• NOTE – I mix the buffalo sauce (Cindy’s Kitchen or another one with as little fillers and no dairy!! – Good luck finding one, if you do, let me know!!!)  and mustard for a easy and healthy dipping sauce for the veggies

OPTIONS!! 

Breakfast:

• chia pudding – (see recipe here!)
• Egg whites scrambled (3 whites, 1 yolk), kale, or prior nights dinner (veggies and meat) – Add smoked salmon
• Protein shake
• hard boiled egg whites and grapefruit
• Half a 22 day bar and banana

Snack:

• handful of almonds
• soy yogurt (you can mix protein powder in with poweder peanut butter!)
• carrot sticks and hummus
• grapefruit
• – apple and spoonful of almond butter
• – almond butter and celery
• – kale chips or broc bites
• – Crackers with hummus (i get the Dr in the kitchen flax crackers – grain free)

Lunch:

• veggies and hummus with Krave Jerky or deli turkey
• bone broth with veggies, cilantro and avo
• turkey and avocado and hummus – rolled and wrapped!
• salad with protein and avocado
• protein shake
• lettuce wraps

Dinner:

• Veggies- Normally includes veggie kitchen sink, and then either brussels, asaparagus,
• Protein – Chicken, fish (haddock, cod, Salmon – always use wild salmon), venison, turkey, eggs  – make sure you get organic chicken or grass fed beef
• Good Carbs – I dont eat carbs often, even the good ones, but if you have to do them, sweet taters, kombucha/butternut squash, or quinoa

 

Food routine:

– lemon and warm water when you wake – 1^st thing in the belly – and add apple cider vinegar

– 8am-9am protein shake, or half protein bar and few bites of banana (usually after you go for a walk or get the blood moving)

– 11-11:30am – grapefruit or apple or veggies and protein

– 1ish – veggies and protein hummus or apple/grapefruit

– 2:30-3ish – apple or celery/almond butter – kale chips – other half protein bar

– 4ish – marys gone crackers with hummus

– 6:30ish – dinner with veggies and protein no carb

– 8ish – almond butter or swigs of raw honey or maple syrup (or mix them all up!!) – OR –  organic dates rolled in coconut- NOM NOM!!!